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Wednesday, January 23rd, 2008
4:59 pm
taken from the weightwatchers community
In the weight watcher community this article was posted. Thought this group might be interested in it too.

Why The Scale Lies

by Renee Cloe,
ACE Certified Personal Trainer

We’ve been told over an over again that daily weighing is unnecessary, yet many of us can’t resist peeking at that number every morning. If you just can’t bring yourself to toss the scale in the trash, you should definitely familiarize yourself with the factors that influence it’s readings. From water retention to glycogen storage and changes in lean body mass, daily weight fluctuations are normal. They are not indicators of your success or failure. Once you understand how these mechanisms work, you can free yourself from the daily battle with the bathroom scale.

Water makes up about 60% of total body mass. Normal fluctuations in the body’s water content can send scale-watchers into a tailspin if they don’t understand what’s happening. Two factors influencing water retention are water consumption and salt intake. Strange as it sounds, the less water you drink, the more of it your body retains. If you are even slightly dehydrated your body will hang onto it’s water supplies with a vengeance, possibly causing the number on the scale to inch upward. The solution is to drink plenty of water.

Excess salt (sodium) can also play a big role in water retention. A single teaspoon of salt contains over 2,000 mg of sodium. Generally, we should only eat between 1,000 and 3,000 mg of sodium a day, so it’s easy to go overboard. Sodium is a sneaky substance. You would expect it to be most highly concentrated in salty chips, nuts, and crackers. However, a food doesn’t have to taste salty to be loaded with sodium. A half cup of instant pudding actually contains nearly four times as much sodium as an ounce of salted nuts, 460 mg in the pudding versus 123 mg in the nuts. The more highly processed a food is, the more likely it is to have a high sodium content. That’s why, when it comes to eating, it’s wise to stick mainly to the basics: fruits, vegetables, lean meat, beans, and whole grains. Be sure to read the labels on canned foods, boxed mixes, and frozen dinners.

Women may also retain several pounds of water prior to menstruation. This is very common and the weight will likely disappear as quickly as it arrives. Pre-menstrual water-weight gain can be minimized by drinking plenty of water, maintaining an exercise program, and keeping high-sodium processed foods to a minimum.

Another factor that can influence the scale is glycogen. Think of glycogen as a fuel tank full of stored carbohydrate. Some glycogen is stored in the liver and some is stored the muscles themselves. This energy reserve weighs more than a pound and it’s packaged with 3-4 pounds of water when it’s stored. Your glycogen supply will shrink during the day if you fail to take in enough carbohydrates. As the glycogen supply shrinks you will experience a small imperceptible increase in appetite and your body will restore this fuel reserve along with it’s associated water. It’s normal to experience glycogen and water weight shifts of up to 2 pounds per day even with no changes in your calorie intake or activity level. These fluctuations have nothing to do with fat loss, although they can make for some unnecessarily dramatic weigh-ins if you’re prone to obsessing over the number on the scale.

Otherwise rational people also tend to forget about the actual weight of the food they eat. For this reason, it’s wise to weigh yourself first thing in the morning before you’ve had anything to eat or drink. Swallowing a bunch of food before you step on the scale is no different than putting a bunch of rocks in your pocket. The 5 pounds that you gain right after a huge dinner is not fat. It’s the actual weight of everything you’ve had to eat and drink. The added weight of the meal will be gone several hours later when you’ve finished digesting it.

Exercise physiologists tell us that in order to store one pound of fat, you need to eat 3,500 calories more than your body is able to burn. In other words, to actually store the above dinner as 5 pounds of fat, it would have to contain a whopping 17,500 calories. This is not likely, in fact it’s not humanly possible. So when the scale goes up 3 or 4 pounds overnight, rest easy, it’s likely to be water, glycogen, and the weight of your dinner. Keep in mind that the 3,500 calorie rule works in reverse also. In order to lose one pound of fat you need to burn 3,500 calories more than you take in. Generally, it’s only possible to lose 1-2 pounds of fat per week. When you follow a very low calorie diet that causes your weight to drop 10 pounds in 7 days, it’s physically impossible for all of that to be fat. What you’re really losing is water, glycogen, and muscle.

This brings us to the scale’s sneakiest attribute. It doesn’t just weigh fat. It weighs muscle, bone, water, internal organs and all. When you lose "weight," that doesn’t necessarily mean that you’ve lost fat. In fact, the scale has no way of telling you what you’ve lost (or gained). Losing muscle is nothing to celebrate. Muscle is a metabolically active tissue. The more muscle you have the more calories your body burns, even when you’re just sitting around. That’s one reason why a fit, active person is able to eat considerably more food than the dieter who is unwittingly destroying muscle tissue.

Robin Landis, author of "Body Fueling," compares fat and muscles to feathers and gold. One pound of fat is like a big fluffy, lumpy bunch of feathers, and one pound of muscle is small and valuable like a piece of gold. Obviously, you want to lose the dumpy, bulky feathers and keep the sleek beautiful gold. The problem with the scale is that it doesn’t differentiate between the two. It can’t tell you how much of your total body weight is lean tissue and how much is fat. There are several other measuring techniques that can accomplish this, although they vary in convenience, accuracy, and cost. Skin-fold calipers pinch and measure fat folds at various locations on the body, hydrostatic (or underwater) weighing involves exhaling all of the air from your lungs before being lowered into a tank of water, and bioelectrical impedance measures the degree to which your body fat impedes a mild electrical current.

If the thought of being pinched, dunked, or gently zapped just doesn’t appeal to you, don’t worry. The best measurement tool of all turns out to be your very own eyes. How do you look? How do you feel? How do your clothes fit? Are your rings looser? Do your muscles feel firmer? These are the true measurements of success. If you are exercising and eating right, don’t be discouraged by a small gain on the scale. Fluctuations are perfectly normal. Expect them to happen and take them in stride. It’s a matter of mind over scale.

taken from: http://www.primusweb.com/fitnesspartner/library/weight/scale.htm

Current Mood: okay
Wednesday, January 3rd, 2007
8:27 am
Back on track & Water intake
It's cliche - but I started my "lifestyle change" today! ;) 

I kindof started yesterday - ate less, cooked a balanced dinner. But not doing the REAL diet like I should. Today so far I've had my Weight Control Oatmeal, Peaches and 20 oz of water. Yay for me! Going grocery shopping after the baby wakes up, eats and plays a bit. Getting fruit, veggies and yogurt! All good things. 

I'm not starting the exercise just yet, but next week my kids start classes at the gym, so that's when I'll do it. I figure I'll get the eating and the water down this week. 

One thing that ALWAYS helps me lose weight - DRINK 100 oz of water a day! 64 oz is good, but 100 oz is better! I pee all day long, but it really does help. 

So those of you who still read this - I challenge you to get at least 8 glasses (64 oz of water) in today! They always say 8 glasses, but really it's related to your weight. I've read that you should drink .5 ounces per pound. So a 200 lb person should drink 100 oz. So even I should be drinking more than 100 oz! But I think I'll start with 80 as my goal today. :) 

Saturday, December 2nd, 2006
8:50 am
how's everyone doing?
Hi everyone, been kinda quiet here so I wanted to say hi and see how everyone was doing.

I've been platueing since the weather got hot. I gain a little then loose alittle but i remain about the same. This morning, I had lost.

Not making it to my weight watchers meeting today because I need to work on a poster for my daughter for school. I wasn't going to make it this week anyway because I was going to be potty training my son but my Mil is sick and i was going to send the kids to her house but since she is sick it isn't a good idea.

I've been hanging around in the 180-185lbs since i platued in May(i think that was when it started). hopefully, I can break it this time and stay in the 170's this time.

So here is where i'm at now:

Tuesday, October 24th, 2006
8:58 am
Biting the Bullet....
Sigh... This is me:

I'm going to a Weight Watcher's meeting today. I don't know if it will work or not. It didn't last time. But, online support has worked for me and they have online forums and such through Weight Watchers. So maybe I'll find a good message board or online group. You guys will help too! I really know I can do it, but really don't feel like it right now. My hubby really wants to do it, but I'm no support to him. I do ok - I'm not gaining. But I could very easily be losing too! Exercising is the part I just am not wanting to do right now. Bleh...

So anyone else wanting to get started or just keep on going? I want to get 25 lbs off before Christmas!
Friday, May 19th, 2006
2:49 pm
Diet Tip
My w.w leader says this all the time," if you believe you can you will, if you believe you can't you're probably right." Basically, if you believe you can you will more than likely succed but if you don't think you can you more than likely are right that you can't do it. So attitude contributes a lot. So believe that YOU CAN do it.

I hope everyone is doing well on their diets.

Current Mood: anxious
Tuesday, February 14th, 2006
8:43 am
something mentioned in my weight watchers meeting last saterday
It was mentioned that sometimes if you have a lot to loose that it can take 30lbs before any one notices that you've lost weight.

This really got me to think that i will be one of those that i will have lost a lot of weight before people notice i've lost weight. No one has said anything to me about being smaller yet even though I've gone down a couple sizes no one has noticed other than me yet. I'm so close to the 30 lbs mark i can almost taste it.
Saturday, February 4th, 2006
12:24 pm
My weight watchers meeting this morning.
I got cleaning to do today (ed was cleaning for me while we were at the meeting) so this will be short. I lost 1.6 lbs this week. Yeah! so that means I've lost 11lbs since i joined weight watchers and incluiding what I lost before i joined, I've lost 22.
Saturday, January 28th, 2006
8:00 am
Info from My Trainer
Okay so here's some information I didn't know until I had an appointment with my gym's trainer a few weeks ago that has been really helpful to me. Maybe you guys already know this, but maybe not. So it always helps to share right (I jsut got reminded of this by someone in one of luminescentsoul's journal entries.

Okay so when trying to lose weight with exercise strength training is just as important, if not more so than cardio. We as women tend to focus on cardio to burn calories and lose weight. But strength training will more quickly form muscles and muscles burn more calories than cardio does. The more muscle you have the higher your calorie burning potential. So its basically like giving your metabolism a huge upshot for every amoutn of muscle you put on.

She gave me this interesting fact. She said that if you do 20 minutes of cardio 3 times a week without changes to your diet you should be losing about 1/2 a pound a week from that effort. If you strength train *(ie lift weights, use weighted machines etc.) for 20 minuets three times a week you should lose 1 pound. So the strength training is twice as effective for weight loss!

Cardio is very important for weight loss and just for the health of our bodies and hearts, but if you're serious about losing weight look into some serious strength training to add to your daily exercise regiment.
Friday, January 27th, 2006
8:11 pm
Would anyone like to share
Would anyone like to share a healthy recipe that they like?
I personally bake a lot of chicken(i season it differently a lot). I have salads with fat free dressing. And lately I like to make berry smoothies with fat free yogurt, strawberries,and some ice. (I've also put blueberries and bannana in it). Another thing I have been making a lot recently is whole wheat pasta. Tonight i even made my own sauce all it was was crushed tomatoes, mushrooms, some diced tomatoes, some garlic(cuz i love garlic) and some italian seasoning. It was pretty good.

Current Mood: curious
3:02 pm
Hey I dont' know if you all do intro's here, but I just joined and I'm about to do one. turtle_mom informed me of this community and I joined.

My name is Robin,I'm 22 years old and have been married approximately 9 months. I'm slightly over weight and thats just happened recently. I got married and got lazy. We moved cities, I no longer had a gym or my mom cooking healthy meals for me, I've put on about 10 to 15 pounds and my goal is to lose about 20.

This past week I've gotten a membership to a gym and I've gone 3 days and am going again tonight. So I'm doing really well on working out if I can stay motivated.

The food bit I am now and always have been a bit of a slacker about. I'm not sure what to cook and I have sucha propensity towards junkfood. I have to beat my cravings and really start to eat healthier.

I know with a few small changes I could lose the weight easily and get into the shape I wnat.. its just making those lifestyle changes I find hard. I look forward to participating in this community and hope you will all be there to support me and give me advice!

*edit* I figured I should also post about my fitness/slash/health/slash/weightloss goals

1. Lose 20 pounds (obviously!)
2. I want to lose alot of inches off my waist its where the fat gathers.. I'm what they call a muffin-top. I took before pictures and measurements and might just share them when I reach my goal (deifnately not before that though)
3. I'm in a running community as well and we all have a goal to be ready to run a 5k in September. so I'm working on this and want to be able to do that by then.
Saturday, January 21st, 2006
2:25 pm
My weight loss this week!
Well, all my huffing and puffing about me being bloated this week was not even a issue. I still managed to lose another 4 lbs this week. Here i was thinking I'll be happy if I weigh what I did last week and I lost. I was really surprised. So between last week and today, i've lost 8.6lbs. haha I know eventually it will slow down. Before I joined I lost 11 on my own so which brings my total weight loose to about 20lbs since late October. Haha.

Current Mood: content
Tuesday, January 17th, 2006
2:01 pm
just a thought
"Everything in the gospel teaches us that we can change if we need to, that we can be helped if we truly want it, that we can be made whole, whatever the problems of the past."
—Elder Jeffrey R. Holland
Ensign, Nov. 1997, 66

Current Mood: contemplative
Wednesday, January 11th, 2006
11:35 am
my ring
My wedding ring is feeling looser. Lately it has been feeling pretty tight(hurts to take off but still could get it off) but yesterday it started to feel looser. I can sctually turn it all the way around and take it off and it doesn't hurt. I'm so excited. I hope it means i've lost some weight.

Current Mood: excited
Monday, January 9th, 2006
9:31 am
7 steps to weight loss
7 Steps to Losing Weight
By Megan Gressor | 8/18/2005

Remember the children's story The Little Engine That Could? "I think I can, I think I can," the engine told himself whenever the going got tough. It obviously did the trick, because the little train finally got over the mountain. The moral of this tale? You have to believe in yourself before you can attain your dreams.

"People struggling to lose weight often talk about their lack of willpower, as if willpower is something that you are either born with, or not," says Palma Posillico, general manager of training and development for Weight Watchers International. "Losing weight is all about 'wantpower' — about recognizing that you already have all the resources you need to get what you want."

These resources include knowing what you want, knowing how to get it and knowing how to keep yourself motivated along the way. Here are some strategies to help you discover all three.
Read more...Collapse )
taken from weight watchers.com

I've noticed when i did loose weight several years ago, that i was thinking like they pretty much say above. I know eventually I will loose these extra pounds I'm lugging around and hopefully this time they will not come back.

Current Mood: contemplative
Thursday, December 29th, 2005
5:14 pm
Changing behavior to loose weight
Habits, good or bad, are formed by repetition. Eating habits are no exception. If you are in the habit of snacking when you watch TV, you were reinforcing that habit until finally it became a part of you. Other habits are formed in the same way. Some of these habits are: eating while reading, eating the minute you come in the house, eating when the kids come in from school, eating when you come in from a date, or eating while cooking dinner.

We also find that certain moods and circumstances cause us to eat even if we are not hungry. For example: anger, boredom, fatigue, happiness, loneliness, the kids are finally in bed, our spouse is out for the evening or out of town, nervousness, anxiety, our spouse brings home candy or ice cream, etc... all may trigger an eating response. The list is endless. Habits are hard to break. We must not only break old habits, but we must make our goal to form new ones in the same manner through repetition. Make some daily commitments. Work to meet these commitments each day whether you feel like it or not. Your daily commitments will help you form good habits. Remember: "It is easier to act your way into a new way of feeling than it is to feel your way into a new way of acting."

Resisting temptation is difficult. However, if you succeed in resisting the first time, it becomes easier to resist the next time. Before long, you will have formed the good habit of resisting temptation every time it confronts you. If you yield to that temptation, you will find it easier to yield the next time.Read more...Collapse )
taken from: http://www.freeweightloss.com/article3.html

Current Mood: determined
Wednesday, December 28th, 2005
3:09 pm
sensable diet tips
1. Start your diet with a food diary, record everything you eat, what you were doing at the time, and how you felt. That tells you about yourself, your temptation, the emotional states that encourage you to snack and may help you lose once you see how much you eat.

2. Instead of eating the forbidden piece of candy, brush your teeth. If you're about to cheat, allow yourself a treat, then eat only half a bite and throw the other half away. When hunger hits, wait 10 minutes before eating and see if it passes. Set attainable goals. Don't say, "I want to lose 50 pounds." Say, "I want to lose 5 pounds a month." Get enough sleep but not too much. Try to avoid sugar. Highly sweetened foods tend to make you crave more.
Read more...Collapse )

taken from http://www.freeweightloss.com/article8.html

Current Mood: contemplative
3:03 pm
no such thing as cheating on a diet
There's No Such Thing as Cheating

By Chad Tackett, President of Global Health and Fitness

There's no right or wrong way to eat. Healthy eating is all about motivation, balance, and flexibility. There will be times when you eat a high-fat meal or eat beyond fullness, or when your schedule gets so busy that you miss a work- out. This happens. It's normal. But it's very important that you don't get down on yourself and abandon your new healthy lifestyle when this happens.

If you're like most people, your reaction to these diet/ fitness obstacles is guilt. You feel as if all your hard work has been for nothing. "I blew it; I was doing so well. Oh well, I might as well enjoy this weekend and start over on Monday." Or even worse: "I just don't have the motiva- tion or will power to start over and be successful. I quit." Feeling defeated, many people discontinue the healthy living and return to their old routine until some mythical time in the future: "Maybe this spring will be a better time to start over again." This kind of scenario is a perfect example of the diet mentality at work.

Read more...Collapse )

taken from http://www.freeweightloss.com/article20.html

Current Mood: contemplative
Thursday, November 17th, 2005
5:48 pm
Dear John.... Dear John....
Anyone see Saturday's Warriors? I think that is so funny... anyway. I found this post on my Nutrisystem board. A lady is on a plan called "Stop Emotional Eating" This was an exercise that they had to do. They were asked to write a "Dear John" letter in order to "break up with" our favorite junk food.

Dear Taco Bell,

I know we have shared a number of tasty times together at meals and in between. Believe me, I have savored many a fat filled beef chalupa and taco salad. I will always remember the overfull feelings I have had after eating at your establishment. But the time has come for us to part ways. It is difficult for me to say this, but I now realize that our relationship has been an unhealthy one. I have taken more than my share from you and it is time for my gluttony to stop. I know you will find others to feed. You will not go out of business without me. You will continue to sell all your fatty items just not to me. You may have to adjust your inventory slightly to compensate for the loss of my business, but after a while, you wont notice and, who knows, you may even find a new coustomer to replace me.

Anyway, I wish you luck in all your fat filled endeavors.

Take Care!

LOL! I think we should do this. Except I might have to write a Dear John to Choclolate! Oh no! But I don't think I can ever give it up, but I can give up turning to it for comfort. So anyone wanna give it a try?
Tuesday, November 15th, 2005
1:38 pm
Emotional Eating

Are you an "emotional eater"? 

Do you eat in stressful situations?
Do you eat when you are bored?
Do you “reward” yourself with food?
Do you eat when you are feeling down?
Do you eat to calm yourself down when angry?
Do you EAT in hiding to pretend you’re not eating a lot?
Do you prefer to eat “sweets” when you are alone?
Do you feel a “pay-off” when you eat?

Do you feel invisible, indifferent and unappreciated?
Does the SHAME and GUILT appear after you have eaten?


If you try to STOP yourself from feeling an emotion BY EATING, you are an emotional eater beyond “normal.”

Emotional eaters will do it compulsory.  It becomes a natural reaction to “substitute” feelings with food.Read more...Collapse )

Found on http://www.donotgiveup.net/25WaystoLoseMyWeight.htm

Friday, November 11th, 2005
11:34 am
I had an interesting thought...

I just had a brain flash!

Ok, so remember when sunrise0124  posted the calories burned for everyday activities? Today, as I was showering and getting dressed I had a flash of a thought.

So - I am exercising everyday now (well, I skipped Tuesday!) and that is calories burned. But as I was showering I was thinking - geez, I didn't use to shower every day and then I thought - well I guess that is more calories burned! That was when it occured to me. Just because of exercising I'm increasing other things in my daily activities as well. I get dressed twice a day now (exercise clothes, then real clothes), I go up stairs to ride the bike. I shower. I'm doing my hair and make-up because I'm freshly showered and because I feel good about myself. I then have more energy and tend to do more activities during the day. I'm in the kitchen cooking good meals, chopping etc. instead of opeing a bag of something or driving thru somewhere. I'm going outside with my son instead of telling him I'm too tired to go. I'm standing up at soccer practice instead of sitting down, because I have more energy.

So the 450 calories I burn during the exercise, creates more burned during the day as well as raising my metabolism. It's like double mileage on the fat burning!

That was my exercise thought for the day!

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